Foods high in Folate

This ranking cannot tell you whether someone actually absorbs and uses folate well, or whether they have a genetic variant that slows the conversion of one folate form to another. What it does show is where folate lives in food and which items hit the 400 mcg Daily Value in a modest serving.

Folate concentrates in leafy greens, legumes and offal. The ranking stacks foods by their folate density per 100 g; this is not the same as bioavailability, since some plant sources contain folate in forms your body takes up less readily than others.

FDA daily value: 400 mcg

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Showing 8101–8150 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
8101	Chicken, broiler, wing, meat and skin, raw	Poultry Products	7.00 mcg	2%	CNF
8102	Chicken, broiler, dark meat, stewed	Poultry Products	7.00 mcg	2%	CNF
8103	Chicken, broiler, dark meat and skin, roasted	Poultry Products	7.00 mcg	2%	CNF
8104	Chicken, broiler, dark meat and skin, raw	Poultry Products	7.00 mcg	2%	CNF
8105	Chicken, broiler, light meat and skin, flour coated, fried	Poultry Products	7.00 mcg	2%	CNF
8106	Chicken, broiler, meat only, fried	Poultry Products	7.00 mcg	2%	CNF
8107	Chicken, broiler, meat only, raw	Poultry Products	7.00 mcg	2%	CNF
8108	Cheese, mozzarella, (52% water, 22.5% M.F.)	Dairy and Egg Products	7.00 mcg	2%	CNF
8109	Milk shake, vanilla, thick	Beverages	7.00 mcg	2%	CNF
8110	Milk, fluid, sheep, whole	Dairy and Egg Products	7.00 mcg	2%	CNF
8111	Cheese, romano	Dairy and Egg Products	7.00 mcg	2%	CNF
8112	Cheese, parmesan, hard	Dairy and Egg Products	7.00 mcg	2%	CNF
8113	Pears, raw, bartlett	Fruits and Fruit Juices	6.00 mcg	2%	USDA_FF
8114	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	6.00 mcg	2%	USDA_FF
8115	Nectarines, raw	Fruits and Fruit Juices	6.00 mcg	2%	USDA_FF
8116	Peaches, yellow, raw	Fruits and Fruit Juices	6.00 mcg	2%	USDA_FF
8117	Cheese, parmesan, grated	Dairy and Egg Products	6.00 mcg	2%	USDA_FF
8118	Game meat, boar, wild, cooked, roasted	Lamb, Veal, and Game Products	6.00 mcg	2%	USDA_SR
8119	Fish, tilapia, cooked, dry heat	Finfish and Shellfish Products	6.00 mcg	2%	USDA_SR
8120	Veal, ground, cooked, pan-fried	Lamb, Veal, and Game Products	6.00 mcg	2%	USDA_SR
8121	Beverages, Lemonade, powder	Beverages	6.00 mcg	2%	USDA_SR
8122	Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked	Beef Products	6.00 mcg	2%	USDA_SR
8123	Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	6.00 mcg	2%	USDA_SR
8124	Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	6.00 mcg	2%	USDA_SR
8125	Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	6.00 mcg	2%	USDA_SR
8126	Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	6.00 mcg	2%	USDA_SR
8127	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	6.00 mcg	2%	USDA_SR
8128	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	6.00 mcg	2%	USDA_SR
8129	Frankfurter, meat, heated	Sausages and Luncheon Meats	6.00 mcg	2%	USDA_SR
8130	Sausage, chicken, beef, pork, skinless, smoked	Sausages and Luncheon Meats	6.00 mcg	2%	USDA_SR
8131	Sausage, turkey, breakfast links, mild, raw	Sausages and Luncheon Meats	6.00 mcg	2%	USDA_SR
8132	Oscar Mayer, Wieners (beef franks)	Sausages and Luncheon Meats	6.00 mcg	2%	USDA_SR
8133	Luncheon meat, pork, canned	Sausages and Luncheon Meats	6.00 mcg	2%	USDA_SR
8134	Sauce, ready-to-serve, pepper or hot	Soups, Sauces, and Gravies	6.00 mcg	2%	USDA_SR
8135	Turkey, back, from whole bird, meat only, with added solution, roasted	Poultry Products	6.00 mcg	2%	USDA_SR
8136	Turkey, back, from whole bird, meat only, with added solution, raw	Poultry Products	6.00 mcg	2%	USDA_SR
8137	Turkey from whole, light meat, meat and skin, with added solution, raw	Poultry Products	6.00 mcg	2%	USDA_SR
8138	Turkey, dark meat from whole, meat and skin, with added solution, raw	Poultry Products	6.00 mcg	2%	USDA_SR
8139	Turkey, dark meat from whole, meat only, with added solution, raw	Poultry Products	6.00 mcg	2%	USDA_SR
8140	Turkey, ground, 85% lean, 15% fat, raw	Poultry Products	6.00 mcg	2%	USDA_SR
8141	Squab, (pigeon), meat and skin, raw	Poultry Products	6.00 mcg	2%	USDA_SR
8142	Pheasant, raw, meat only	Poultry Products	6.00 mcg	2%	USDA_SR
8143	Pheasant, raw, meat and skin	Poultry Products	6.00 mcg	2%	USDA_SR
8144	Guinea hen, meat only, raw	Poultry Products	6.00 mcg	2%	USDA_SR
8145	Veal, variety meats and by-products, brain, cooked, pan-fried	Lamb, Veal, and Game Products	6.00 mcg	2%	USDA_SR
8146	Fish, wolffish, Atlantic, cooked, dry heat	Finfish and Shellfish Products	6.00 mcg	2%	USDA_SR
8147	Fish, spot, cooked, dry heat	Finfish and Shellfish Products	6.00 mcg	2%	USDA_SR
8148	Fish, seatrout, mixed species, cooked, dry heat	Finfish and Shellfish Products	6.00 mcg	2%	USDA_SR
8149	Fish, herring, Pacific, cooked, dry heat	Finfish and Shellfish Products	6.00 mcg	2%	USDA_SR
8150	Fish, flatfish (flounder and sole species), cooked, dry heat	Finfish and Shellfish Products	6.00 mcg	2%	USDA_SR

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Foods high in Folate

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